Saturday, March 14, 2015

It's all about that base

Yeah, what about that base? That base is gone, RIP!

Between the crazy work schedule, the lack of energy and motivation, and the lack of cooperation from my knees, I had to put the biking workouts on pause for a while. Two months more precisely. The last group spin was, as a matter of fact, on January 5th and since then... not much that could count as bike training, not even maintenance. When I received my Coeur Team kit though, it motivated me to return to triathloning. This girl gotta represent, right?
So I decided get my ass back in the saddle and follow one of the Trainer Road plans to bring some spin back in my legs.  Initially, I wanted to do the Sustained Power Build plan for triathletes. It started with a 20 min test, but I chose to do the 8 min one instead. I didn't have high hopes and indeed, the test managed to put me to shame as early as the first interval.
I hovered just above the current FTP line, way below the target. The whole test was pure torture. I could no longer hold a good 90rpm spin, and I had to grind my way through it. At the end I was served with this piece of news.
I didn't know how to react. My ego was hurt, the legs were screaming in silence and I could feel the nausea making its way up towards my throat. I decided to sleep on it and not draw any conclusions. I left my FTP as it was with the goal of reevaluating after the following workout.

Two days later, boom: Avalanche Spire. 6 intervals of 6 minutes over-under the threshold. Jeez, already?? I knew these were going to hurt, but I felt motivated enough to attempt them on the old FTP. I only managed to complete 5 of them (plus the warmup that wasn't shabby either), then the legs shut down and refused to cooperate any longer. Hitting the wall had never been so predictable.
I chose to show my HR zones above so you can see how much time I spent around threshold. This one felt like another test. It destroyed me. And once I got off the bike I made the decision to change the plan and go back to building a base again. Obviously, my base was nowhere to be found and I figured that if I continued working this hard, I would have set myself up for another injury, given how much my hips and glutes hurt afterwards.

Thankfully the pain subsided significantly since and it allowed me to get back on the bike for the third workout of the week. However, I switched to the Sweet Spot Base Low Volume I plan, so I am back to square one, literally.

I also lowered my FTP by 10 watts and swallowed my pride. The Ego will live. And so with the new setup, I did Baxter today, which wasn't that easy either. It was supposed to be 1.5h of sustained aerobic effort, but as you can see from my heart rate drift, I ended doing a third of it at threshold. Not pretty at all.
Oh well, it is what it is. I'm already over it. Bringing the FTP down and changing plans was a good decision given my obvious lack of fitness.

In other news, I continued the Hot Yoga on Mondays, I went skiing again, and managed to fit in another Zumba class. All in all, things are moving forward, but running hasn't seen any improvement yet. I had to give up my Around the Bay 15K relay bib up because it would not have been smart to race while I still have pain in the knees. I'll have to save my crawling skills for the finishers' carpet in Kona (you never know... lottery results are coming!).

I really wanted to know how bad it was... And so one night I laced up my sneakers and decided to run 5K without stopping. It was still very cold and this may have had a negative effect, but as expected, after 20-25min, my left hamstring and calf started tightening up and knee(s) to hurt to the point that I had to walk. It took me 38min to make it back home. Again, not surprised. I am still hopeful, still going to my massage therapist, still poking and probing one muscle at a time.

This past Wednesday I asked him to concentrate on my IT bands, which were of course, as bad as I imagined and he also found the muscles along my left shin to be extremely tight and painful. Never a dull moment... Friday I went for another run... Again, I wanted to run without stopping, and I made it home pain free as I ran for 17 min straight. I know that I did not reach the 20 min threshold, but it was nice to have a pain free run, that really felt like a run. I had to concentrate on keeping a good form with each step, engaging my glutes and trying not to shuffle as I usually do. Anyway, I know that it didn't matter much in the grand scheme of things, but it was a good moment to savour, if only for a night.


  1. You know that your bike legs will come back fairly quickly, right? With regular riding, you'll be surprised at how quickly your fitness comes back. I'm just happy to hear that you're slowly starting to get back out there! :)

  2. Every pain-free run counts for something! I really do think a lot of knee pain is muscle strength related. Keep up the work!

  3. Know that it will come back! But I get it - I'm not a patient person and this would be SO frustrating for me!

  4. Sorry if you have got into this already in older posts but, have you had x-rays of your knees?

    1. Mandy, this is certainly a good question. I did not have had any xrays of my knees. I was always told that my knees are perfectly fine and that the issue is coming from other parts of my body and its origins are muscular. However, I have been thinking of getting an xray and MRI so we can rule any other possibility. Thank you for the suggestion.

    2. Good luck Ririnette! I hope you get some answers. Having the right DR's in your corner certainly has an impact and makes a difference. X-rays will most likely be the first step...quickest and cheapest way to go. I'm in the midst of battling a post MTTB ironman injury myself...if you ever wanna chat...let me know! always nice to have someone to empathize with! :)

    3. Mandy, I always want to chat! Just don't get me started, haha. You can find me on GTalk as Ririnette... or Twitter, FB...